Creatine is the energy fuel for all sports that involve speed or power. A small quantity is produced naturally in the body, and some is found in red meat and fish (not vegetables). Increasing the amount of creatine in the muscles, through supplementation, will allow you to train/compete for longer. Taking creatine leads to increased endurance and lean muscle mass.
Pure creatine monogydrate (certificate of purity available)
Take the loading dose (8 grams or 2 heaping teaspoons) for 7 days, then switch to the maintenance dose (4 grams or 1 heaped teaspoon) thereafter. Dissolve in hot water.